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Ингредиенты
- 8 ounce Tricolor rotini
- 4 x Boneless, skinless chicken breast halves
- 2 Tbsp. Soy sauce, divided Extra virgin olive oil
- 1 med onion, minced
- 1 med Green pepper, minced
- 1 med Red pepper, minced
- 1/2 bn Fresh broccoli
- 1 tsp Mrs. Dash
- 8 ounce Lo-cal italian dressing, store bought or possibly homemade
Инструкции
- 1. Cook pasta according to directions, refrigeratein ice water, drain.
- 2. Blanch broccoli in boiling water, refrigeratein ice water, drain.
- 3. Use 1/2 soy sauce to season the chicken, heat oil in no stick pan, brown chicken, and reduce heat and finish cooking. Do not overcook!
- 4. Slice chicken into 1" strips, turn and cut into 1/4" pcs, place into bowl with other ingredients except dressing and soy sauce.
- 5. Mix remainder of soy sauce into dressing and pour over pasta, chicken, and vegetables. Toss gently and serve immediately. You maight like to leave the pasta, chicken, broccoli un-chilled and serve it semi-hot.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 348g | |
| Recipe makes 2 servings | |
| Calories 186 | |
| Calories from Fat 16 | 9% |
| Total Fat 1.77g | 2% |
| Saturated Fat 0.41g | 2% |
| Trans Fat 0.03g | |
| Cholesterol 54mg | 18% |
| Sodium 998mg | 42% |
| Potassium 824mg | 24% |
| Total Carbs 17.2g | 5% |
| Dietary Fiber 5.2g | 17% |
| Sugars 7.17g | 5% |
| Protein 26.38g | 42% |
